Vitamin B9 (Folate)

Helps the body form healthy red blood cells.

It is also required for normal cell division, the normal structure of the nervous system, and the development of the neural tube, which develops into the spinal cord and skull in the embryo.

Daily Reference Intake: 200µg (Specified by European Food Safety Authority)

Top Vitamin B9 (Folate) rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Soups, sauces and miscellaneous foods
Dried yeast	4000µg	2,000%	5g
Meat and meat products
Chicken liver (fried in corn oil)	1350µg	675%	15g
Calf liver (fried in corn oil)	110µg	55%	182g
Liver pate	99µg	50%	202g
Lamb kidney (fried in corn oil)	70µg	35%	286g
Cereals and cereal products
Wheatgerm	277µg	138%	72g
Brown bread rolls (crusty)	63µg	32%	317g
Rye flour	60µg	30%	333g
Bread rolls (wholemeal)	57µg	28%	351g
Brown bread rolls (soft)	57µg	28%	351g
Croissants	47µg	24%	426g
Brown bread (average)	45µg	22%	444g
Wheat flour (brown)	44µg	22%	455g
Wholemeal bread (average)	40µg	20%	500g
Egg Pasta (white, dried, raw)	35µg	18%	571g
Oats porridge (unfortified)	32µg	16%	625g
Herbs and spices
Thyme (dried, ground)	274µg	137%	73g
Oregano (dried, ground)	237µg	118%	84g
Parsley (fresh)	170µg	85%	118g
Mint (fresh)	110µg	55%	182g
Chives (fresh)	105µg	52%	190g
Thyme (fresh)	91µg	46%	220g
Rosemary (fresh)	89µg	44%	225g
Coriander leaves (fresh)	62µg	31%	323g
Curry powder	56µg	28%	357g
Paprika	49µg	24%	408g
Oregano (fresh)	48µg	24%	417g
Dill (fresh)	36µg	18%	556g
Vegetables
Green and brown lentils (whole, dried, boiled in unsalted water)	152µg	76%	132g
Beetroot (raw)	150µg	75%	133g
Pinto beans (dried, boiled in unsalted water)	145µg	72%	138g
Endive (raw)	140µg	70%	143g
Brussels sprouts (boiled in unsalted water)	124µg	62%	161g
Asparagus (steamed)	102µg	51%	196g
Swiss chard (boiled in unsalted water)	100µg	50%	200g
Curly kale (boiled in unsalted water)	97µg	48%	206g
Beetroot (cooked in unsalted water)	90µg	45%	222g
Rocket (raw)	88µg	44%	227g
Parsnip (raw)	87µg	44%	230g
Spinach (mature, boiled in unsalted water)	81µg	40%	247g
Chinese cabbage (raw)	77µg	38%	260g
Capsicum pepper (red, raw)	75µg	38%	267g
Broad beans (whole, boiled in unsalted water)	66µg	33%	303g
Spring greens (boiled in unsalted water)	66µg	33%	303g
Lettuce (average, raw)	60µg	30%	333g
Green beans (boiled in unsalted water)	58µg	29%	345g
Bean and mixed vegetable casserole (homemade)	58µg	29%	345g
Soya beans (dried, boiled in unsalted water)	54µg	27%	370g
Spring onions (bulbs and tops, raw)	54µg	27%	370g
Red kidney beans (dried, boiled in unsalted water)	45µg	22%	444g
Houmous	42µg	21%	476g
Runner beans (boiled in unsalted water)	42µg	21%	476g
Chick peas (Kabuli, whole, dried, boiled in unsalted water)	35µg	18%	571g
Peas (frozen, boiled in unsalted water)	31µg	16%	645g
Nuts and seeds
Peanuts (kernel only, plain, unsalted)	110µg	55%	182g
Tahini paste	99µg	50%	202g
Sesame seeds	97µg	48%	206g
Hazelnuts (kernel only, raw)	72µg	36%	278g
Cashew nuts (kernel only, plain)	67µg	34%	299g
Walnuts (kernel only)	66µg	33%	303g
Pistachio nuts (kernel only, roasted and salted)	58µg	29%	345g
Peanut butter (smooth)	53µg	26%	377g
Peanuts (dry roasted)	44µg	22%	455g
Almonds (whole kernels)	44µg	22%	455g
Pecan nuts (kernel only)	39µg	20%	513g
Eggs
Chicken egg yolk (boiled)	101µg	50%	198g
Milk and milk products
Camembert cheese	83µg	42%	241g
Stilton cheese (blue)	78µg	39%	256g
Danish blue cheese	55µg	28%	364g
Roquefort cheese	45µg	22%	444g
Quark cheese	45µg	22%	444g
Gouda cheese	43µg	22%	465g
Halloumi cheese	40µg	20%	500g
Cocoa powder	38µg	19%	526g
Edam cheese	36µg	18%	556g
Port Salut cheese (St Paulin type)	36µg	18%	556g
Cheddar cheese (English)	31µg	16%	645g
Fruit
Strawberries (raw)	61µg	30%	328g
Raspberries (raw)	55µg	28%	364g
Blackberries (raw)	34µg	17%	588g
Kiwi fruit (flesh only, raw)	33µg	16%	606g
Oranges (flesh only)	33µg	16%	606g
Mulberries (whole fruit, raw)	33µg	16%	606g
Avocado (Hass, flesh only)	31µg	16%	645g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%